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How many nights do you actually wind down before bed?
No phone.
No blue light.
No endless scrolling.
Most people don’t realize that what you do in the last 10 minutes of your day is either setting you up for deep, healing sleep… or wrecking your recovery, hormones, and energy for tomorrow.
Here’s the 10-Minute Night Detox that can change your life (and it’s dead simple):
Step 1: Airplane Mode ON ✈️
Put your phone on airplane mode at least 10 minutes before bed.
No texts. No notifications. No late-night doom scrolling.
Just peace.
Pro tip: Keep your phone out of arm’s reach—better yet, leave it in another room if you can.
Step 2: Kill the Wi-Fi 📴
EMFs (electromagnetic fields) from Wi-Fi and Bluetooth are a real thing.
No, turning off Wi-Fi won’t fix your entire life overnight…
But stacking small habits like this over time? Game changer.
Hit the router switch and let your body truly rest.
Step 3: Replace Screens with Pages 📖
Instead of falling asleep to your phone, try a few pages of an actual book.
Not only does it calm your nervous system, but it also reduces that late-night cortisol spike from scrolling.
Bonus points if it’s fiction or something light—let your brain drift.
Optional Upgrades:
💡 Dim the lights (or use red/orange bulbs after sunset).
💧 Sip on some warm herbal tea (like chamomile or peppermint).
🧘🏼♂️ Stretch, breathe, or journal for just a few minutes.
This is about getting back to the basics.
No supplements. No fancy devices.
Just real, natural ways to prepare your body for rest.
And the best part?
It only takes 10 minutes—but the impact on your sleep, recovery, and next-day energy is massive.
You in?
